AFAA Primary Group Exercise Certification Study Guide ||
with Errorless Solutions 100%.
List 8 health benefits associated with regular participation in physical activity. correct answers
Lower risk of coronary heart disease, lower risk of high blood pressure, lower risk of Type 2
diabetes, lower risk of breast cancer, reduced depression, improved cardiorespiraratory &
muscular fitness, lower risk of colon cancer, prevention of weight gain.
How can interval training improve aerobic performance? correct answers Maximizes aerobic
power and minimizes boredom.
List 3 physiological adaptations that occur to improve exercise performance and state how or
why improvements occurs. correct answers 1. Increased maximal blood flow - Performing
aerobic exercise forces large volumes of blood which increases stroke volume.
2. Increased oxygen delivery and carbon dioxide removal - The cardiorespiratory system
saturates blood coming from the lungs with oxygen efficiently. The high pulmonary ventilation
assists with the removal of carbon dioxide during exercise.
3. Increased maximal oxygen uptake and aerobic power - Regular aerobic exercise causes an
increase in the number of capillaries per muscle fiber.
Energy Metabolism
Define energy and its food source. correct answers Energy is the ability to do work and the
source of energy is the sun.
Define ATP correct answers Adenosine Triphosphate ATP.
Compound that releases energy necessary. for muscular contraction.
1 mole ATP = 1/10 mile energy walk.
Energy Pathways correct answers Anaerobic and Aerobic.
An anaerobic pathway consists of: correct answers ATP-CP - phosphagen system.
Fuel source = CHEMICAL creatine phosphate.
Intensity = very high.
Duration = very short 1 to15 seconds.
Activities = sprinting, jumping, throwing, kicking, lifting heavy weights.
An anaerobic pathway also consist of correct answers LACTIC ACID SYSTEM
Fuel source = GLUCOSE carbohydrate only.
,Intensity = high, moderate.
Duration = short, medium 45-90 seconds.
Activities = prolonged sprints, soccer, basketball, hockey, swimming, cycling.
aerobic pathway consists of: correct answers AEROBIC SYSTEM
Fuel source = Carbohydrates, fat, protein.
Intensity = moderate, low.
Duration = medium, very long 3-5 minutes
Activities = sitting, reading, studying, watching TV, internet surfing, sleeping, walking, biking,
rowing, skating, distance running, aerobics.
Define: Aerobic correct answers Aerobic is with oxygen or the presence of oxygen.
Define: Anaerobic correct answers Anaerobic is without oxygen; usually w/short-spurt, high-
energy activities
What is the term for Steady state: correct answers After first 3-4 minutes of exercise, oxygen
uptake has reached an adequate level to meet oxygen demand of the tissues; heart rate, cardio
output, and pulmonary ventilation have attained fairly constant levels.
What is the term for Excess post-oxygen consumption EPOC correct answers Oxygen debt
referring to oxygen uptake remaining elevated above resting levels for several minutes during
recovery.
What is the term for Oxygen deficit correct answers Period in which the level of oxygen
consumption is below what is necessary to supply ATP production.
What is the term for Anaerobic threshold correct answers Point at which the body can no longer
meet its demand for oxygen and anaerobic metabolism is accelerated.
What is the term for Aerobic capacity correct answers Ability of the body to remove oxygen
from the air and transfer it through the lungs and blood to the working muscles; related to
cardiorespiratory endurance.
What is the term for Lactic acid correct answers By-product of anaerobic metabolism of glucose;
milk sugar.
Aerobic vs. Anaerobic correct answers Aerobic - Complete breakdown of glucose.
Anaerobic - Partial breakdown of glucose.
, Aerobic - Can utilize carbs, fats, or proteins as fuel.
Anaerobic - Can only use carbs as fuel.
Aerobic - Long-duration of activity.
Anaerobic - Short-duration of activity.
Aerobic - Smaller EPOC.
Anaerobic - Greater EPOC.
Aerobic - Sub maximal, work moderate intensity.
Anaerobic - Maximal work,,high intensity.
Aerobic - Carbon dioxide and water are end products.
Anaerobic - Lactic acid is the by-product.
Aerobic - Uses oxygen in chemical breakdown.
Anaerobic - Doesn't need Oxigen in chemical breakdown.
What is the term for Stroke volume correct answers Volume of blood ejected by each ventricle of
the heart during a single systole.
What is the term for Cardiac output correct answers Volume of blood pumped by each ventricle
in one minute.
What is the term for Venous return correct answers Pumping action of the muscles in extremities
and respiratory system along with venoconstriction to move oxygen blood back to the heart.
What is the term for Blood pooling correct answers Condition caused by ceasing vigorous
exercise too abruptly so that blood remains in the extremities and may not be delivered quickly
enough to the heart and brain.
What is the term for Vital capacity correct answers Greatest volume of air that can be forcibly
exhaled after the deepest inspiration.
What is the term for Valsalva maneuver correct answers Dangerous condition that can occur if
an individual holds their breath forming an unequal pressure in the brain. Dizziness, temporary
loss of consciousness may occur.
What are blood pressure norms for a healthy person? correct answers Resting Blood Pressure for
healthy person averages about 120 - 80.
High Blood Pressure is considered 140 - 90+
What is the anatomical term for Joint correct answers The point at which two or more bones
meet and movement occurs: synovial, non-synovial.
with Errorless Solutions 100%.
List 8 health benefits associated with regular participation in physical activity. correct answers
Lower risk of coronary heart disease, lower risk of high blood pressure, lower risk of Type 2
diabetes, lower risk of breast cancer, reduced depression, improved cardiorespiraratory &
muscular fitness, lower risk of colon cancer, prevention of weight gain.
How can interval training improve aerobic performance? correct answers Maximizes aerobic
power and minimizes boredom.
List 3 physiological adaptations that occur to improve exercise performance and state how or
why improvements occurs. correct answers 1. Increased maximal blood flow - Performing
aerobic exercise forces large volumes of blood which increases stroke volume.
2. Increased oxygen delivery and carbon dioxide removal - The cardiorespiratory system
saturates blood coming from the lungs with oxygen efficiently. The high pulmonary ventilation
assists with the removal of carbon dioxide during exercise.
3. Increased maximal oxygen uptake and aerobic power - Regular aerobic exercise causes an
increase in the number of capillaries per muscle fiber.
Energy Metabolism
Define energy and its food source. correct answers Energy is the ability to do work and the
source of energy is the sun.
Define ATP correct answers Adenosine Triphosphate ATP.
Compound that releases energy necessary. for muscular contraction.
1 mole ATP = 1/10 mile energy walk.
Energy Pathways correct answers Anaerobic and Aerobic.
An anaerobic pathway consists of: correct answers ATP-CP - phosphagen system.
Fuel source = CHEMICAL creatine phosphate.
Intensity = very high.
Duration = very short 1 to15 seconds.
Activities = sprinting, jumping, throwing, kicking, lifting heavy weights.
An anaerobic pathway also consist of correct answers LACTIC ACID SYSTEM
Fuel source = GLUCOSE carbohydrate only.
,Intensity = high, moderate.
Duration = short, medium 45-90 seconds.
Activities = prolonged sprints, soccer, basketball, hockey, swimming, cycling.
aerobic pathway consists of: correct answers AEROBIC SYSTEM
Fuel source = Carbohydrates, fat, protein.
Intensity = moderate, low.
Duration = medium, very long 3-5 minutes
Activities = sitting, reading, studying, watching TV, internet surfing, sleeping, walking, biking,
rowing, skating, distance running, aerobics.
Define: Aerobic correct answers Aerobic is with oxygen or the presence of oxygen.
Define: Anaerobic correct answers Anaerobic is without oxygen; usually w/short-spurt, high-
energy activities
What is the term for Steady state: correct answers After first 3-4 minutes of exercise, oxygen
uptake has reached an adequate level to meet oxygen demand of the tissues; heart rate, cardio
output, and pulmonary ventilation have attained fairly constant levels.
What is the term for Excess post-oxygen consumption EPOC correct answers Oxygen debt
referring to oxygen uptake remaining elevated above resting levels for several minutes during
recovery.
What is the term for Oxygen deficit correct answers Period in which the level of oxygen
consumption is below what is necessary to supply ATP production.
What is the term for Anaerobic threshold correct answers Point at which the body can no longer
meet its demand for oxygen and anaerobic metabolism is accelerated.
What is the term for Aerobic capacity correct answers Ability of the body to remove oxygen
from the air and transfer it through the lungs and blood to the working muscles; related to
cardiorespiratory endurance.
What is the term for Lactic acid correct answers By-product of anaerobic metabolism of glucose;
milk sugar.
Aerobic vs. Anaerobic correct answers Aerobic - Complete breakdown of glucose.
Anaerobic - Partial breakdown of glucose.
, Aerobic - Can utilize carbs, fats, or proteins as fuel.
Anaerobic - Can only use carbs as fuel.
Aerobic - Long-duration of activity.
Anaerobic - Short-duration of activity.
Aerobic - Smaller EPOC.
Anaerobic - Greater EPOC.
Aerobic - Sub maximal, work moderate intensity.
Anaerobic - Maximal work,,high intensity.
Aerobic - Carbon dioxide and water are end products.
Anaerobic - Lactic acid is the by-product.
Aerobic - Uses oxygen in chemical breakdown.
Anaerobic - Doesn't need Oxigen in chemical breakdown.
What is the term for Stroke volume correct answers Volume of blood ejected by each ventricle of
the heart during a single systole.
What is the term for Cardiac output correct answers Volume of blood pumped by each ventricle
in one minute.
What is the term for Venous return correct answers Pumping action of the muscles in extremities
and respiratory system along with venoconstriction to move oxygen blood back to the heart.
What is the term for Blood pooling correct answers Condition caused by ceasing vigorous
exercise too abruptly so that blood remains in the extremities and may not be delivered quickly
enough to the heart and brain.
What is the term for Vital capacity correct answers Greatest volume of air that can be forcibly
exhaled after the deepest inspiration.
What is the term for Valsalva maneuver correct answers Dangerous condition that can occur if
an individual holds their breath forming an unequal pressure in the brain. Dizziness, temporary
loss of consciousness may occur.
What are blood pressure norms for a healthy person? correct answers Resting Blood Pressure for
healthy person averages about 120 - 80.
High Blood Pressure is considered 140 - 90+
What is the anatomical term for Joint correct answers The point at which two or more bones
meet and movement occurs: synovial, non-synovial.
